Forget everything you thought you knew about your favorite party dip. We’re here to revolutionize your appetizer game with a vibrant, incredibly creamy, and surprisingly healthy Artichoke, Spinach, and White Bean Dip that’s entirely plant-based and utterly delicious. This isn’t just another dip; it’s a testament to how wholesome ingredients can create an indulgent experience, proving that a healthy spinach artichoke dip no cream cheese can still be a showstopper.

Imagine a warm, bubbly dip, rich with the savory notes of artichoke and spinach, and an unexpected creaminess derived from white beans and cashews. This baked white bean and artichoke dip is not only a fantastic alternative to heavier versions but also boasts impressive nutritional benefits, making it a guilt-free pleasure for any occasion. Perfect for those pursuing weight loss goals or simply seeking a satisfying, nutrient-rich plant-based appetizer.

Why This White Bean Artichoke Dip Recipe Will Be Your New Favorite

Traditional spinach and artichoke dips, while undeniably tasty, often come loaded with heavy cream cheese, sour cream, and excessive fats. Our version sidesteps these ingredients entirely, offering a light yet satisfying profile. By harnessing the natural creaminess of cannellini beans and the richness of soaked cashews, we achieve that coveted smooth texture without any dairy. This makes it an ideal healthy spinach artichoke dip for weight loss or for anyone looking to incorporate more plant-based meals into their diet.

The star ingredients, white beans, are packed with plant-based protein and fiber, contributing to satiety and digestive health. Paired with nutrient-dense spinach and fiber-rich artichoke hearts, this dip is a powerhouse of vitamins, minerals, and antioxidants. It’s truly a dip you can feel good about indulging in.

Is spinach artichoke dip healthy?

Absolutely, especially this rendition! Our Artichoke, Spinach, and White Bean Dip is a prime example of how a typically indulgent appetizer can be transformed into a healthy, wholesome option. By swapping out high-fat dairy products for plant-based alternatives like cannellini beans and cashews, we significantly reduce saturated fat and cholesterol content while boosting fiber and protein. This makes it an excellent choice for those mindful of their diet, or anyone looking for a satisfying, nutrient-rich snack or appetizer. The inclusion of ingredients like nutritional yeast provides a cheesy flavor without dairy, further enhancing its health credentials. With its balanced macros and whole-food ingredients, this dip is a fantastic option for a healthy spinach artichoke dip for weight loss.

What are the ingredients for spinach and artichoke dip?

Our simplified and healthier take on spinach and artichoke dip focuses on fresh, whole ingredients:

• Aromatics: Olive oil, onion (or shallots), and garlic form the flavorful base.
• The Stars: Frozen chopped spinach (thawed and squeezed dry) and canned artichoke hearts.
• The Creaminess Factor: Canned cannellini beans (white kidney beans) and raw cashews (soaked for extra creaminess).
• Flavor Boosters: Vegetable stock or plant milk, nutritional yeast (for that cheesy umami), lemon juice, salt, pepper, and a pinch of red pepper flakes for a subtle kick.
• Optional Topping: Panko bread crumbs for a golden, crispy crust.
• Are artichoke and spinach good for you?

Yes, both artichokes and spinach are incredibly good for you! Spinach is a leafy green vegetable loaded with vitamins K, A, and C, as well as folate, iron, and magnesium. It’s known for its antioxidant properties and benefits for bone health and vision. Artichokes are also nutritional powerhouses, rich in fiber, antioxidants, and compounds like cynarin, which can support liver health and digestion. Together, they form a formidable duo that not only tastes great but also contributes significantly to your overall well-being.

This white bean artichoke dip vegan recipe is perfect for sharing, whether you’re hosting a party or simply craving a delicious snack. It’s also a fantastic way of incorporating more plant-based meals into your routine, a dietary choice that many health organizations, including Harvard T.H. Chan School of Public Health, advocate for due to its numerous health benefits.

If you’re looking for other crowd-pleasing, healthier alternatives, consider exploring our recipe for a delicious Healthy Buffalo Chicken Dip or a comforting Broccoli Casserole for your next gathering.

Artichoke, Spinach, and White Bean Dip Recipe

Ingredients:

• 1 tablespoon olive oil
• 1 small onion or 2 shallots, finely chopped
• 3 cloves garlic, minced
• 10 ounce bag frozen chopped spinach, thawed and squeezed dry
• 14 ounce can artichoke hearts, packed in water, drained and chopped
• 15 ounce can cannellini beans (white kidney beans), rinsed and drained
• 1/2 cup raw cashews, soaked in hot water for 30 minutes and drained (optional, for extra creaminess)
• 1/2 cup vegetable stock or plant milk
• 2 tablespoons nutritional yeast (for cheesy flavor)
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Pinch of red pepper flakes (optional)
• 1/4 cup panko bread crumbs (optional, for topping – use gluten-free panko for GF option)

Instructions:

• Prepare Cashews (if using): If you’re using cashews for extra creaminess, place them in a heat-proof bowl and cover with hot water. Let them soak for at least 30 minutes, then drain thoroughly.

• Sauté Aromatics: Heat the olive oil in a medium skillet over medium heat. Add the finely chopped onion or shallots and cook, stirring occasionally, until softened and translucent, about 3-5 minutes.
• Add Garlic: Stir in the minced garlic and cook for another minute until fragrant, being careful not to burn it.

• Incorporate Greens: Add the squeezed-dry spinach and chopped artichoke hearts to the skillet. Cook for 2-3 minutes, just until heated through and any remaining moisture has evaporated. Remove the skillet from the heat.

• Blend Creamy Base: In a food processor or high-speed blender, combine the drained cannellini beans, the soaked and drained cashews (if using), vegetable stock or plant milk, nutritional yeast, lemon juice, salt, black pepper, and red pepper flakes (if using). Process until the mixture is completely smooth and creamy. Scrape down the sides as needed to ensure everything is well blended.

• Combine & Transfer: Pour the creamy bean mixture into the skillet with the spinach and artichoke mixture. Stir well to combine all ingredients thoroughly.

• Bake: Transfer the dip to an oven-safe baking dish (an 8×8 inch dish or similar works well). If desired, sprinkle the panko bread crumbs evenly on top for a golden crust.
• Bake & Serve: Bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the dip is bubbly around the edges and heated through. For an extra golden top, you can broil for the last 1-2 minutes, watching carefully to prevent burning.

• Enjoy: Serve warm with your favorite dippers.

Ingredient Swaps & Variations

• Nut-Free Option: For a completely nut-free dip, omit the cashews. You can achieve similar creaminess by adding 1/4 cup silken tofu or 2-3 tablespoons sunflower seeds (soaked) to the blender. Alternatively, increase the cannellini beans by 1/2 cup.
• Different Beans: Great Northern beans or chickpeas can be used in place of cannellini beans for a slightly different texture and flavor profile.
• Fresh vs. Frozen Spinach: If using fresh spinach, you’ll need a much larger quantity (about 1.5 lbs, or 10-12 cups packed). Sauté it first until wilted, then squeeze out excess moisture.
• Artichoke Varieties: Marinated artichoke hearts can be used for extra flavor, but rinse them thoroughly to reduce sodium and pat dry. Adjust salt in the recipe accordingly.
• Spice Level: Adjust red pepper flakes to your preference, or add a pinch of cayenne for more heat.
• Cheesy Flavor Boost: For an even cheesier vegan spinach artichoke dip, increase the nutritional yeast by another tablespoon or add 1-2 tablespoons of white miso paste to the blender.

Troubleshooting Tips

• Dip is Too Thick: If your dip seems too thick after blending, add vegetable stock or plant milk, one tablespoon at a time, until you reach your desired consistency.
• Dip is Too Thin: If the dip is too thin, return it to the food processor with an extra 1/4 cup of cannellini beans or 1 tablespoon of chia seeds (let sit for 5 minutes to thicken) and re-blend.
• Getting a Golden Crust: Ensure your oven is fully preheated. If the panko topping isn’t browning, move the dish to a higher rack for the last few minutes, or use the broiler for 1-2 minutes (watch constantly!).
• Cashews Not Blending Smoothly: Make sure your cashews are soaked in hot water for the full 30 minutes, or longer if using cold water (up to 2-4 hours). A high-speed blender will yield the smoothest result.

Storage & Make-Ahead Tips

This Artichoke, Spinach, and White Bean Dip is fantastic for meal prep or entertaining!

• Make-Ahead: You can prepare the dip mixture (steps 1-6) up to 2-3 days in advance. Store it covered tightly in an airtight container in the refrigerator. When ready to bake, transfer to your baking dish, top with panko (if using), and bake as directed, adding a few extra minutes to account for the chilled temperature.
• Refrigeration: Leftovers should be stored in an airtight container in the refrigerator for up to 4-5 days.
• Freezing: While possible, the texture might change slightly upon thawing due to the plant-based creaminess. Freeze in an airtight, freezer-safe container for up to 1 month. Thaw overnight in the refrigerator before reheating.

Reheating Instructions

• Oven: For best results, reheat in an oven-safe dish at 350°F (175°C) for 15-20 minutes, or until heated through and bubbly. If desired, add a fresh sprinkle of panko for a revived crisp crust.
• Microwave: For individual servings, microwave on medium heat in 30-second intervals, stirring in between, until warmed through. Be careful not to overheat, as it can dry out.

Artichoke, Spinach, and White Bean Dip

C. Sophie

Craving a healthy spinach artichoke dip? Try our plant-based, no-cream-cheese version featuring white beans for incredible creaminess. Delicious, satisfying & easy!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Appetizer, dip, Snack

Cuisine American, Plant-Based

Servings 10 approx. 1/4 cup per serving)

Calories 155 kcal

Ingredients

  

• 1 tablespoon olive oil
• 1 small onion or 2 shallots finely chopped
• 3 cloves garlic minced
• 10 ounce bag frozen chopped spinach thawed and squeezed dry
• 14 ounce can artichoke hearts packed in water, drained and chopped
• 15 ounce can cannellini beans white kidney beans, rinsed and drained
• 1/2 cup raw cashews soaked in hot water for 30 minutes and drained (optional, for extra creaminess)
• 1/2 cup vegetable stock or plant milk
• 2 tablespoons nutritional yeast for cheesy flavor
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Pinch of red pepper flakes optional
• 1/4 cup panko bread crumbs optional, for topping

Instructions

 

• If using cashews, soak them in hot water for at least 30 minutes, then drain.
• Heat olive oil in a medium skillet over medium heat. Add chopped onion or shallots and cook until softened, about 3-5 minutes.
• Add minced garlic and cook for another minute until fragrant.
• Stir in the squeezed-dry spinach and chopped artichoke hearts. Cook for 2-3 minutes, just until heated through. Remove from heat.
• In a food processor or high-speed blender, combine the drained cannellini beans, soaked and drained cashews (if using), vegetable stock, nutritional yeast, lemon juice, salt, pepper, and red pepper flakes (if using). Process until completely smooth and creamy.
• Pour the creamy bean mixture into the skillet with the spinach and artichoke mixture. Stir well to combine.
• Transfer the dip to an oven-safe baking dish. If desired, sprinkle with panko bread crumbs on top.
• Bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until bubbly and heated through. For a golden crust, you can broil for the last 1-2 minutes, watching carefully to prevent burning.
• Serve warm with crackers, pita chips, crusty bread, or fresh vegetables.

Notes

Nutrition Facts (Estimated per 1/4 cup serving):

• Calories: 155 kcal
• Protein: 6g
• Fat: 9g
• Saturated Fat: 1.5g
• Carbohydrates: 13g
• Fiber: 5g
• Sugars: 2g
• Sodium: 210mg
• Cholesterol: 0mg

This plant-based dip is a healthy alternative to traditional versions, rich in dietary fiber and plant-based protein. It is low in saturated fat and cholesterol (especially if fully vegan). Calories are moderate, making it a lighter option for an appetizer. Sodium content can vary based on ingredients used and rinsing canned goods.

Keyword Artichoke, Healthy Dip, Plant-Based Dip, Spinach and Feta Turkey Burgers, Vegan Dip, White Bean Dip

What tastes good with spinach artichoke dip?

This versatile dip pairs beautifully with a wide array of dippers, making it perfect for any gathering.

• Classic Dippers: Crispy pita chips, sturdy crackers (ensure gluten-free if needed), toasted baguette slices, or crusty bread.
• Vegetable Sticks: For a lighter, healthier option, serve with carrot sticks, celery sticks, bell pepper strips, cucumber slices, radishes, or cherry tomatoes.
• Creative Pairings: Consider serving it with pretzel crisps, or even as a spread for sandwiches and wraps.
• Beyond the Dip: This creamy mixture isn’t just for dipping! You can thin it slightly with a bit more vegetable stock or plant milk to create a delicious sauce for spinach artichoke white bean pasta, a topping for baked potatoes, a filling for quesadillas, or even a base for a healthy pizza.

This Artichoke, Spinach, and White Bean Dip is more than just a recipe; it’s an invitation to explore delicious, healthy eating without compromise. Enjoy the creamy texture, the rich flavors, and the satisfaction of knowing you’re nourishing your body with every delicious bite.

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